PlanWorkouts

Exercise 0806 · REF IaGQCrC

Suspended Push-Up exercise animation

Suspended Push-Up

Category
Chest
Equipment
Body Weight
Target
Pectorals

Push-ups done with hands in suspension straps add instability to every rep, forcing the chest, shoulders, and core to stabilize the handles in addition to pressing the bodyweight. That instability is what makes this harder than a floor push-up at the same depth. It's a good progression once standard push-ups feel too easy but a full one-arm push-up is still out of reach.

How to Do the Suspended Push-Up

  1. Find a suspension trainer and adjust it to an appropriate height.
  2. Stand facing away from the anchor point and hold the handles with an overhand grip.
  3. Walk your feet forward, leaning your body forward until your weight is supported by the suspension trainer.
  4. Keep your body straight from head to heels, engage your core, and lower your chest towards the handles.
  5. Push through your chest and arms to return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Suspended Push-Up primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders, Core.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have body weight? These target the same pectorals with different equipment.

Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Suspended Push-Up work?
The Suspended Push-Up primarily targets the pectorals, with the triceps and shoulders, core assisting.
What equipment do I need for the Suspended Push-Up?
The Suspended Push-Up is done with no equipment — just body weight.
What's a good alternative to the Suspended Push-Up?
If you don't have access to the space or setup it needs, the Assisted Chest Dip (kneeling) targets the same pectorals using leverage machine instead.